Golden Bod v2

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Barbell Row

Reverse Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Leg Raise (Captain's Chair)

Treadmill

Upper Body 1

Leg Press (45 Degrees)

Sissy Squat

Terminal Knee Extension

Lying Leg Curl

Hip Thrust (Barbell)

Standing Calf Raise

Hip Abductor (Machine)

Abs Crunch (Machine)

Stair Climber

Legs 1

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Overhead Tricep Extension (Cable)

Lat Pulldown (Neutral Grip)

Face Pull

Russian Twist (Dumbbell)

Preacher Curl (Dumbbell)

Upper Body 2

Squat (Barbell)

Hip Adductor (Machine)

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

In And Out

Recumbent Bike

Lower 2

Romanian Deadlift (Barbell)

Rear Delt Fly (Machine)

Back Extension (Weighted)

Pullover (Dumbbell)

T-Bar Row

Good Morning

Abs Crunch (Weighted)

Back

Run as a circuit instead of sets. 15s rest between exercises 120s rest between circuits

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